Exercise guide · evidence-graded

Single Arm Dumbbell Press

The single-arm dumbbell bench press is a chest press on a flat bench in which you press one dumbbell at a time from your chest to a straight arm. It works the chest, front of the shoulder and triceps of the pressing arm, while your trunk works to keep the single weight from twisting you on the bench.

Also called: One Arm Dumbbell Press, Single Arm DB Bench Press, Unilateral Dumbbell Press, One-Arm Dumbbell Bench Press · Equipment: dumbbell · Pattern: push

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How to do it

Step by step

  1. Sit on the end of a flat bench with a dumbbell standing on the thigh of your pressing side. Lie back, and as your back reaches the bench, use your knee to help bring the dumbbell to your chest.
  2. Plant both feet wide and flat on the floor, pressing the foot opposite your working arm hard into the floor. Hold the bench edge with your free hand if you like.
  3. Pull your shoulder blades back and down into the bench and brace your trunk, with your hips and shoulders square.
  4. Hold the dumbbell beside your chest with your palm facing your feet, or turned slightly in, and your wrist stacked straight over your elbow.
  5. Press the dumbbell up until your arm is straight over your shoulder, keeping your hips and shoulders flat on the bench.
  6. Bring the dumbbell back down under control to the side of your chest, with your elbow about 45–70° from your torso.
  7. Complete all reps on one arm, bring the dumbbell to your chest and sit up, then swap sides.
Coaching cues
  • Hips and shoulders square on the bench
  • Drive the opposite foot into the floor
  • Brace your trunk before each press
  • Elbow 45–70° from your side
  • Wrist stacked over your elbow

In VALDA, these cues are one tap away on the exercise while you train.

Muscles worked

What it trains

MuscleRoleEvidence
Pectoralis major: sternocostal (mid)Prime moverC
Anterior deltoid: anteriorSecondaryC
Triceps brachii: medial headSecondaryC
Obliques (internal/external)StabiliserC
Rectus abdominisStabiliserC
Quadratus lumborumStabiliserD

Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.

Common faults

What goes wrong, and the fix

Rolling towards the dumbbell

Fix: Brace and keep both shoulders and hips flat on the bench.

Elbow flared out towards 90°

Fix: Keep your elbow about 45–70° from your side.

Feet too close together

Fix: Set your feet wide and drive the opposite foot into the floor.

Wrist bent back

Fix: Keep your wrist straight and stacked over your elbow.

Dropping into the bottom

Fix: Bring the dumbbell down under control to the side of your chest.

Programming

What the research says

Muscle growthRehab & prehabGeneral fitnessSport performanceEnduranceFat loss & conditioning

  • Trunk demand — An EMG study of dumbbell shoulder presses found one-arm pressing produced much more oblique muscle activity than two-arm pressing. There is no equivalent study on the bench press.
  • Chest activity — An EMG study found similar chest muscle activity in dumbbell, barbell and Smith machine bench presses.
  • Load and effort — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are taken close to failure. Many lifters use moderate loads of about 8–12 reps per arm on this press.
  • Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Counting all chest pressing together gives a clearer weekly total.
  • One side at a time — Studies find training tends to carry over best to movements done the same way, one side or two. That research is mostly on the legs, and there is little direct research on one-arm pressing.
Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the single arm dumbbell press in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.